Stepping Forward: A Runner’S Guide to Moving for Life

By HOWARD ELAKMAN

Howard Elakman did not begin running until he was thirty-eight, but now he has more than forty years of running experience. And that makes him an expert in the field.

In 2002, he earned certification with the Road Runners Club of America, and he still takes continuing education courses with the group. In 2003, he received his level-one certification from USA Track and Field.

Running has allowed him to eat almost as much as he wants, remain healthy and make new friends. In this book, youll find out how to develop a running routine that will improve your health and your personal life, too. Youll learn: What to do before beginning a running program; How to prepare yourself mentally; Ways to stretch and enhance your muscles; Proper safety precautions; What to expect at marathons; And much more! Find the runner within you and choose a road that will lead to a healthier life and new friendships. Decide to get started now with Stepping Forward: A Runners Guide to Moving for Life.

• Language: English
• Publisher: iUniverse
• Release date: May 14, 2009
• ISBN: 9780595616442

HOWARD ELAKMAN

Howard Elakman has been active his whole life but did not start running until he was almost 40 years old. Joining a running club improved his health and led him to new friendships. A longtime resident of Florida, he hopes to pass on his love of running to everyone.

Book preview

Contents

Acknowledgments

FOREWORD

Introduction

Part One

Chapter OneBefore Beginning

Chapter TwoGetting Started

Chapter Three Preparing Mentally

Part Two

Chapter FourTraining

Chapter FiveStretching & Muscle Enhancement

STRETCHING EXAMPLES:

Muscle Enhancement Examples

Chapter SixNutrition

Chapter SevenSafety Precautions

Appendix A

Appendix BMarathons: What to Expect

Appendix CA Marathon Timeline

Appendix DInjury Free Running

Appendix ERunning Schedules

References

Acknowledgments

I would like to thank my wife, Rosanne, for her assistance and patience with me during the writing of this book.

I also want to thank Dr. Janet E. Parke for her suggestions, editing, and support with the writing of this book. I am not sure I could have even started writing without her help.

The artwork for all the stretches and strength improvements was done by my granddaughter, Abigail Elakman. She is fourteen years old and a great artist, but save these drawings and eventually they will be collectors’ items. Thank you, Abigail!

FOREWORD

Did you ever think that running around in circles would get you places?

The purpose of circling the track, at various speeds for various distances, under the supervision of a trained coach with a critical eye, enables him to evaluate your correct posture, pace, and stride. These are the basic elements of running.

The sport of running can be a lifelong enjoyment, if practiced in a healthy disciplined manner. Keeping fit by running is likened to the new fountain of youth. Research shows that vigorous exercise helps prevent heart attacks, aid in weight control, and instills a feeling of well-being while enhancing creativity as well. Medically it has been found to help patients with diabetes, ulcers, nervous tension, high blood pressure, back pain, as well as depression, recurring headaches, and menstrual cramps. It benefits the symptoms of hangovers, jet lag, constipation, and insomnia.

Keeping a fit body may accomplish all of the above, but preventing running injuries and stress, due to overuse syndromes, must be foremost. With the guidance of this book as your first step, you will minimize any possibility of trauma to the body. Problems incurred by running improperly may be understood when the following comparison between walking and running is explained.

An average 150 lb. man walking with a normal step length of 2.5 ft. will absorb 80% of his body weight at ground contact, or 127 tons per mile. Conversely, running for the same mile and taking a step of 3.5 ft. will absorb 250% of body weight at ground contact, or 220 tons per mile. Therefore, any weakness, faulty biomechanics, or improper running technique shall be exaggerated due to the impact of doubling of the gravitational forces.

I have personally run with the author, Howard Elakman, for over 25 years. I have personally completed five marathons and hundreds of shorter races. I am well aware of the complexity of running properly and injury free. During this period of time, Howard Elakman has demonstrated knowledge and skill by correcting many of my prior faulty habits. His advice has been sought by many regional runners who have successfully completed marathons who previously thought this was unachievable.

As a podiatrist specializing in orthopedics and surgery, I have admired and recognized his coaching acumen.

Studying this guide will enable you to run safely and comfortably for many healthy years. Enjoy learning and running.

Dr. Harvey J. Saff

Diplomate, American Board of Podiatric Orthopedics

Diplomate, American Board of Podiatric Surgery

Fellow, American College of Podiatric Sports Medicine

Introduction

How does one start running or walking? I went out for track in high school, but our coach believed that if you did not throw up during or after practice you were not putting out 100 percent. This turned me off completely, and I looked for other activities. I played golf because it was a good way to get in a five-mile walk. Then golf carts arrived on the scene, and it suddenly seemed foolish to ride around so I could swing my arms over a hundred times. I gave that up and started playing four-wall handball. This was a great game which forced me to use both hands. After a few years it became impossible to find a game because everyone was playing racket ball. There went the use of my left hand.

When I was at the age of thirty-eight, a friend convinced me to run with him. I really didn’t like the idea of it, but there wasn’t anything else that interested me and I was gaining weight. Since I love to eat, I stayed with running. I have not been sorry, because I came into a whole new world. I met some of the most wonderful people, joined groups of runners, and went to races all over the world. In 2002, I gained certification with the Road Runner’s Club of America (RRCA) and still take continuing education courses with them. In 2003, I received my level-one certification from USA Track and Field (USATF). And I still love to eat.

Now that I am getting older and walk more than I run, I have to start watching how much I eat. The great thing about running is that when you are running fifty to seventy-five miles every week, you can eat a lot and not gain weight. You can even cheat and have dessert. I try not to let running be my whole life. However, I am very active in the running community and think it is a great life. I, and my wife, have friends to walk and run with and can maintain a healthy way of life.

Hopefully this book will help you find a similar experience. Stepping Forward is not intended for anyone who can run a 5K at a seven-minute pace or better. This book is intended for new runners and walkers. If you want to run or